Wednesday, 7/7/10

Warm-Up:

Double Under Practice 3 Mins, then:
3 Rounds:
10 KB Swings 35#
10 PVC Pass-Thru
10 Overhead Squats

Dynamic Warm-up

WODs:

Strength:

Back Squat: 80% x 3, 85% x 3, 90% x 3+
Overhead Squat: Find your max, if your shoulders can handle it.

MetCon:

5 RFT of:
20 DU's
15 Box Jumps 24"
10 KB Swings 70#

Endurance: Tabata Sprints

20s on, 10s off, 8 rounds

Pic1: Squints and Guns doing KTE's


Pic2: It was a little bright in there for Hollywood...